The Warm-Up That Makes Running Easier

The sharp shock of plyometrics will set you up

WHEN SPACE AND TIME ARE TIGHT, it’s terribly tempting to neglect your warm-up before you start your run. However, recent research published in the journal Frontiers of Physiology suggests that plyometrics, explosive exercises in which muscles exert maximum force in short intervals of time – for example jumps, lunges and squats – can increase running economy (RE) in recreational runners. The study analysed the oxygen uptake (VO2) of participants at four different speeds after they had performed a plyometric, resistance or running-only warm-up. After each trial, participants rested for 48 hours. Over all four speeds, the results showed a lower VO2 in participants who had performed plyometric exercises, which means they were consuming less oxygen and energy while they ran. To boost your running economy on your next run, try these plyometric warm-up exercises (see right).

A plyometric warm-up will get your engine purring

JUMP-START Plyometrics can set you up for a top-class run

For each exercise, perform two sets of eight reps, with 60 seconds’ rest between sets SQUAT JUMPS With feet shoulderwidth apart, lower into a squat, keeping your thighs higher than your knees. Jump up and land with your legs slightly bent, then lower back into a squat. SCISSOR JUMPS Start with one foot in front of you and the other behind you; jump with power and land with your feet in the opposite positions. DOUBLE-LEG BOUNDS Start with your feet about shoulder-width apart; jump forward as far as you can with both legs together. Aim for a controlled landing with each bound.